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Health Advice


WATER + EXERCISE

Why You Should Carefully Monitor All the Water You Drink During Exercising

You have probably heard about the fact that the human body is 60% water and the muscles are 75% water and that water travels constantly through your body, improving all its functions and keeping it healthy. This is the reason why we could not survive more than a week without water!

When you’re exercising, your body uses a lot of water and it is recommended you don’t neglect this aspect because dehydration can lead to muscle cramps, fatigue, the breakdown of the skeletal muscle, headaches, poor concentration and it can also lead to constipation, heat exhaustion and heat stroke.

How To Ensure Your Body Gets All the Hydration It Needs

Aside from the fact that depending on the season, you should exercise when it’s the coolest outside, like mornings and late evenings during summer with proper clothing (light fabric), you should also make sure you drink water before, during and after the exercising session.

After an entire night of sleep, your body will get a good start if you have a glass of plain water right after you wake up (add a little lemon juice if you wish). This way you’ll be able to start the exercises in an energetic way and face all the effort done in the next half hour or so.

  • It is best if you drink a small bottle of water at least 2 hours before exercising.
  • A small glass of 200 ml (7 oz.) during exercising, every 10-20 minutes.
  • And a half a litre (15 oz.) of water for each 500 grams (1 pound) is lost through perspiration after exercising.

Due to the fact that we lose water even when we breathe we can, therefore, imagine how important it is to drink enough water for the body to function at its best.

Sources: http://www.med.umich.edu/1libr/Mhealthy/TheImportanceofWaterWhileExercising.pdf

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ANYTHING CAN BE ACHIEVED with realistic expectations!

If you’re over thinking on how to stay focused while exercising and drive your “give-up” ideas away, then think again and see why you feel that way and how to overcome it!

Older people have a slower metabolism, but that doesn’t mean we can’t keep fit and enjoy a healthy life with a good heart and lungs to help us keep sustained efforts.

Driven and rightfully motivated, anybody can lead a quality liBlog-post-5-6-15-week-13festyle so if you’re not the type that goes for a run with music, like others, you don’t need to worry; there are other ways of distracting your thoughts to more pleasant topics while exercising.

I decided to write about this because one of the latest *famous* excuse is “I don’t get those music things and the noise just doesn’t let me think…. or How do you not get bored when running alone?” I love my me time and not musical all the time, doing this type of exercise provides a great opportunity to let your mind wander around, think about the things you like and enjoy best. It can be a new TV show, a new holiday in the near future or a planned trip or simply what am I going to drink this evening, what smoothie will I make? And pretty much anything that comes to mind can be a distraction, and it happens most of the times without you even noticing but if you DO notice that you’re not “thinking” and bored, try a buddy walk or do a quick walk to the local shop so you have an specific purpose –Other than getting you fit!

It can be pretty challenging to stick to a discipline and go for walks or short runs every day, or every other day to keep fit, but you have to keep focus on the benefits it brings and all the small achievements you’ve done so far and take baby steps towards your goal.

Anything can be achieved with realistic expectations, a little motivation and distraction from negative thoughts has never been simpler with so many good books, shows, movies, recipes to try and plans to make.

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BENEFITS OF EXERCISE to reduce stress, anxiety and depression

Stress – there’s a lot of it about and we all know how damaging it can be to our health. So, how do we manage stress? Well, there are many techniques you can implement in your life that will help you to better handle stress, such as:

  • sleeep well
  • move daily
  • get out into nature
  • nuture your relationships
  • exercise
  • meditation
  • time out for you

Regular exercise can bring remakeable changes – not just to our body, our metabolism and our heart, but also to our spirit. Aerobic exercise is the key for our head, just as it is for our heart. It is a unique capacity to exhilerate and relax, to provide stimulation and calm, to counter depression and dissipate stress. Endurance athletes commonly experience the restorative power of exercise and this has been verified in clinical trials that have used exercise to treat anxiety and depression.

Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisole. it also stimulates the production of endorphins, the body’s natural painkillers and mood elevators.

Your renewed vigour will help you succeed in many tasks and the discipline will help you achieve other lifestyle goals. Exercise and sports also provide opportunities to enjoy some solitude or to make friends and build networks.

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SLEEP DISORDERS & MENOPAUSE

The results of symptoms caused by sleep disorders are often closely correlated to other symtoms of menopause. For example – night sweats (the night time version of hot flushes) can dusrupt sleep patterns by causing a woman to awaken several times during the night. Sleep disorders can also lead to further depression and anxiety, which may make sleep difficult. This can cause a vicious cycle of lack of sleep, fatigue, crying uncontrollably and other unpleasant symptoms of menopause.

While it is possible to suffer from sleep disorders such as sleep apnoea and be completely unaware of this during the evening, these interruptions in a woman’s sleep will surely have a noticeable effect on her daily life.

Below is a list of common effects of sleep disorders

  • Reduced capacity for learning, speech and memory
  • Inability to concentrate on daily tasks
  • Tendency to gain waight (arghhhh)
  • Weakened immunce system
  • Damage to business and personal relatiomships
  • Increased irritability
  • Depression and fatigue

Below is a list of risk factors that can make a woman more susceptible to sleep disorders:

  • Obesity
  • High blood pressure
  • Age
  • Use of caffeine or nicotine
  • Use of drugs or alcohol
  • Inactivity or lack of exercise
  • Working night shifts

The following tips might keep you cooler at night and help you sleep better without the use of hormones:

  • Wear loose clothing to bed. Clothing made of natural fibers, like cotton, is usually best.
  • Keep your bedroom cool and well-ventilated.
  • Avoid certain foods that may cause sweating (such as spicy foods), especially right before bed.

Other practices that may ease sleep problems during menopause include:

  • Maintain a regular bedtime schedule, including going to bed at the same time every night.
  • Exercise regularly but NOT right before sleep.
  • Avoid excessive caffeine.
  • Avoid naps during the day, which can prevent you from sleeping well at night.
  • Talk to your doctor about natural remedies that can help you sleep.
  • Make sure you empty your bladder before bed.

 



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